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Sautéed Chicken and Kiwi over Wild Rice

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October 16, 2012 | Issue 422

Sweet and Savory Chicken

Sautéed Chicken and Kiwi over Wild Rice

This simple sauté is packed with protein and antioxidants. Kiwi is loaded with vitamins C and K and is a good source of fiber and potassium. Combined with lean chicken, this recipe is savory with an unexpected touch of sweetness. AICR’s expert report also found that eating fruit may help lower risk for oral, esophageal, lung and stomach cancers. Add a crisp, green salad and serve over a bed of wholesome wild rice for even more nutrients.

Makes 4 servings.

Per serving (includes wild rice): 360 calories, 8 g total fat (1 g saturated fat),
41 g carbohydrate, 33 g protein, 5 g dietary fiber, 264 mg sodium.

  • 1½ Tbsp. vegetable oil, divided
  • 1 lb. chicken breast, boneless, skinless, sliced into thin strips
  • 1 cup thinly sliced carrots
  • 1 cup thinly sliced celery (slice diagonally)
  • 1 tsp. finely chopped lime basil, (regular basil may be substituted)
  • 1 cup fat-free, reduced-sodium chicken broth
  • 3 tsp. cornstarch
  • Salt and pepper to taste
  • 3 fully ripe kiwi fruit, peeled and thinly sliced
  • 1/2 tsp. grated lemon peel
  • 3 cups cooked wild rice (brown rice may be substituted)

Directions

  1. In a large skillet heat 1 tablespoon oil over medium-high heat. Sauté chicken until browned and cooked through, about 8-10 minutes, depending on size of strips. Remove from skillet and set aside. Sauté carrots and celery in remaining oil until tender crisp. Return chicken to skillet.
  2. In bowl combine basil, chicken broth, cornstarch and salt and pepper. Add to chicken mixture in the skillet. Cook over medium-low heat. Stir until thickened. Gently stir kiwi fruit and lemon into mixture; combine gently.
  3. Serve over 3/4 cup wild rice.

Grocery list

Vegetable oil
Chicken breast
Carrots
Celery
Lime basil
Reduced-sodium chicken broth
Cornstarch
Salt and pepper to taste
Kiwi fruit
Lemon peel
Cooked wild rice

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Fruit: Fighting Diabetes and Cancer

Adding Kick to Green Salads

Did You Know?

Kiwifruit is a natural source of cancer-protective carotenoids, such as beta-carotene, lutein and zeaxanthin.

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